Healthy @ Home & Work
Julie Silver, The Vitality Fairy, shares Five Top Tips to Sparkle - Improving Your Health; Physically, Mentally & Emotionally
With more people now working from home I thought I would share some of my top tips to help to keep you as healthy as possible working from home or in an office away from home.
1. Start your day in an energised way...
It's so healing to get out into daylight before 9am for as little as 2-10 minutes, or preferably closer to 20 minutes. Take a walk, do some exercise in the garden or just stand in stillness and absorb the light. This light will help you to produce melatonin, which not only helps you to get a better night's sleep, it also improves your mood and gut health too (essential for physical & mental health). If you can get to see the sunrise that'll help imbed a sense of trust within you, as this daily occurrence is a certainty. If the sun is out and it's a bit warmer then remove as much of your clothing as possible, without wearing sunscreen for around 10-15 minutes, so you can absorb some Vitamin D, which is key for physical and mental health.
2. Keep hydrated for health & happiness...
First thing in the morning is an ideal time to drink a cup/mug of warmed water (preferably filtered). After a night's sleep when your body does it's job of detoxifying, it's so cleansing to give your organs an internal shower. If you like having some fresh lemon in your water then you can do this with a second cup of water. For every caffeinated drink you have during the day, see if you can follow this with a glass or two of water. Foods such as wheat, excess salt and meat, sugar, processed foods etc can have a dehydrating effect that can make you feel sluggish and cause stagnation in the body. If you can incorporate more hydrating foods such as whole grains such as brown rice, millet, quinoa, buckwheat, oat groats, a variety of vegetables, which have the added benefit of increasing your antioxidants, fibre and minerals. If you have any digestive/bowel issues you may not be able to tolerate too many vegetables so see what you feel comfortable with and increase gradually over time. Vegan proteins such as beans and pulses are more hydrating than animal proteins. Make sure these are in the whole form and avoid processed vegan foods if improving your health is a priority.
3. Movement is medicine
You're probably aware that exercise is key to physical and mental health, however, most people only do 30-60 minutes once a day or every few days. It can be much more effective doing little and often throughout the day. Just stretching, walking, shaking the body etc. every 30-60 minutes, especially if you are sat down for long periods in the day. This is what animals tend to do so take a leaf out of their book! It's fine to do your longer regime when you have time, however, make sure it's an exercise you actually enjoy, otherwise this will promote stress, which could be counterproductive.
4. Healthy Environment
A great way to purify the air is to get specific plants. A Peace Lily is a great all rounder to remove the toxic chemicals ammonia (xylene), benzene, formaldehyde and toluene from the air. English Ivy has been known to cleanse the same chemicals as well as mould from the environment. Do your best to buy or make more natural household and body care products that don’t contain a cocktail of chemicals that can cause health issues for you, your family and your pets too. If you want a natural uplifting smell you can use some of the cheaper aromatherapy oils such as orange, lemon, grapefruit etc. They can help boost the immune system, improve energy and reduce stress too. Just add a few drops in a bowl of water by your desk or the room. You can also pop a drop or two of the essential oil on a tissue for a quick pep up.
5. And go to bed...
Sleep is key for physical, emotional and mental health. Most people need between 7-8 hours of good solid sleep consisting of 60-90 minute cycles. It’s not recommended to use your snooze button as this will probably disrupt a cycle and can leave you feeling more groggy throughout the day. Lack of sleep can cause health issues such as obesity, diabetes and heart disease, loss of memory and concentration, low mood, anxiety etc. As mentioned in my first tip, it’s important to get into daylight especially before 9am. Also avoiding caffeine, especially after midday if this keeps you awake, not eating too close to bedtime (as the digestion shuts down by 9pm), or drinking alcohol (which you think sedates you, however, it causes constant waking periods throughout the night). Do your best not to look at bright lights or screens at least an hour or two before bedtime. If you do, then I would recommend wearing very good quality blue light blocking glasses specifically aimed for night time use. You can also get daytime ones that could help decrease eyestrain, headaches etc when looking at screens.
Julie Silver a.k.a. The Vitality Fairy, is a Nutritional Therapist, Stress Management & Health Consultant and Author. She loves to empower people to have maximum vitality with minimum effort. She works in a non-judgemental, intutive and heart based way including nutrition, stress management, mindfulness and simple natural lifestyle techniques so you can improve your immune system and get healthier physically & mentally. She sends free e-newsletters that you can sign up to on her website - https://www.juliesilver.co.uk/
You can read her blogs on https://www.juliesilver.co.uk/blog